5 Delicious Low Calorie High Protein Meals to Try

Low calorie high protein meals are the perfect solution for anyone looking to eat healthier without sacrificing taste. Packed with satisfying protein and minimal calories, these meals not only fuel your body but also keep hunger at bay. Here’s a collection of tasty recipes that make it easy to stay on track with your health goals while enjoying every bite.

Chickpea and Spinach Stir-Fry

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This Chickpea and Spinach Stir-Fry is a delightful blend of flavors and textures. Packed with protein from the chickpeas and nutrients from the spinach, it’s a satisfying meal that won’t weigh you down. The combination of spices and fresh ingredients gives it a vibrant taste that’s both comforting and energizing.

Making this dish is super easy and quick, perfect for busy weeknights. With just a few simple steps, you can whip up a nutritious meal that everyone will love.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
2. Add the chopped red bell pepper and cook for 3-4 minutes until softened.
3. Stir in the chickpeas, cumin, paprika, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.
4. Fold in the fresh spinach and cook until just wilted, about 2 minutes.
5. Garnish with fresh parsley and serve warm.

Spicy Quinoa and Black Bean Bowl

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This Spicy Quinoa and Black Bean Bowl offers a delicious blend of flavors and textures, making it a fantastic choice for a low-calorie, high-protein meal. Quinoa serves as the perfect base, packing a protein punch while remaining light and fluffy. With the addition of black beans, corn, and spices, this recipe creates a harmony of taste that is both satisfying and nutritious.

Making this bowl is a breeze, requiring just a few simple steps. It’s a quick, healthy option for lunch or dinner, and you can easily customize it with your favorite toppings. Serve it warm or as a refreshing cold salad, and enjoy the wholesome goodness!

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (frozen or canned)
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 avocado, sliced
• Fresh cilantro for garnish

Instructions

1. Rinse the quinoa under cold water. In a pot, combine quinoa and vegetable broth or water. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.
2. In a large bowl, mix the cooked quinoa, black beans, corn, chili powder, cumin, paprika, salt, and pepper. Adjust seasoning to your liking.
3. Serve topped with avocado slices and fresh cilantro. Enjoy warm or chilled!

Baked Cod with Asparagus and Cherry Tomatoes

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Baked Cod with Asparagus and Cherry Tomatoes is a delightful dish that’s both light and satisfying. The cod is flaky and tender, mingling perfectly with the vibrant flavors of roasted asparagus and sweet cherry tomatoes. This meal is not only delicious but also simple to make, making it ideal for a quick weeknight dinner or a healthy meal prep option.

The combination of the fresh vegetables enhances the natural taste of the fish, while the bright colors make the dish visually appealing. With its low calorie count and high protein content, it’s a great choice for anyone looking to eat healthily without sacrificing flavor.

Ingredients

• 4 cod fillets
• 1 bunch of asparagus, trimmed
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• Fresh parsley, for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the cod fillets, asparagus, and cherry tomatoes. Drizzle with olive oil and sprinkle with minced garlic, salt, pepper, and oregano.
3. Drizzle the lemon juice over the top.
4. Bake for about 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
5. Garnish with fresh parsley before serving. Enjoy your healthy and flavorful meal!

Grilled Lemon Herb Chicken Salad

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This Grilled Lemon Herb Chicken Salad is not just a meal; it’s a fresh and zesty delight that hits all the right notes. The tangy lemon and fragrant herbs elevate the grilled chicken, creating a tasty and healthy option that’s easy to whip up any day of the week.

With a colorful medley of crisp vegetables, this salad is both visually appealing and satisfying. It’s perfect for a light lunch or dinner, keeping your calorie count low while packing in the protein. You’ll love how simple it is to prepare, making it a go-to recipe for busy weeknights!

Ingredients

• 2 boneless, skinless chicken breasts
• 3 tablespoons olive oil
• 2 lemons (one juiced, one sliced)
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh cilantro, chopped
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cup sliced bell peppers
• 1/4 cup red onion, thinly sliced

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, parsley, cilantro, garlic powder, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Grill the Chicken: Preheat your grill over medium heat. Cook the marinated chicken for about 6-7 minutes on each side, or until fully cooked. Remove from grill and let it rest before slicing.
3. Prepare the Salad: In a large bowl, combine mixed greens, cherry tomatoes, bell peppers, and red onion. Toss well to mix the flavors.
4. Assemble the Salad: Slice the grilled chicken and lay it on top of the salad. Garnish with lemon slices and any remaining herbs.
5. Serve: Enjoy this refreshing salad with your favorite light vinaigrette or just a drizzle more of olive oil!

Cauliflower Rice Stir-Fry with Tofu

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This Cauliflower Rice Stir-Fry with Tofu is a delightful combination of flavors and textures. It’s light yet satisfying, making it a perfect low-calorie, high-protein meal. You’ll enjoy the freshness of the veggies and the protein-packed tofu, all while keeping it simple and quick to prepare.

The stir-fry is not just nutritious; it’s also a convenient option for a busy weeknight dinner. The cauliflower rice provides a fantastic base, soaking up all the savory seasonings, while the tofu adds a nice bite. You’ll love how easy it is to throw together and how delicious it tastes!

Ingredients

• 1 head of cauliflower, grated into rice-sized pieces
• 1 block of firm tofu, drained and cubed
• 1 cup mixed bell peppers, diced
• 1 cup frozen peas
• 2 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 teaspoon minced garlic
• 1 teaspoon ginger, grated
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower Rice: In a food processor, pulse the cauliflower florets until they resemble rice. Set aside.
2. Cook the Tofu: Heat olive oil in a large skillet over medium heat. Add cubed tofu and cook until golden brown on all sides. Remove and set aside.
3. Sauté the Veggies: In the same skillet, add sesame oil, garlic, and ginger. Sauté for about 30 seconds before adding the diced bell peppers and peas. Cook until the veggies are tender.
4. Add the Cauliflower Rice: Stir in the grated cauliflower and soy sauce. Cook for about 5-7 minutes, stirring frequently, until the cauliflower is tender.
5. Combine Ingredients: Add the cooked tofu back into the skillet and mix everything together. Season with salt, pepper, and green onions before serving.